A Guide to Wellbeing in Uncertain Times

The world is looming with uncertainty not only on a global stage but also on the personal daily sphere. It does not matter whether you come from the developed world or whether you are a part of the world that is waging war or the part of the world that is just seeking daily survival. What happens outside of us affects all of us internally too. It is easy to feel unsettled and anxious at such times. It is natural to lose track of time and be distracted. We find ourselves checking the news compulsively, increasing screen time or struggling to maintain a routine that came easily to us.

Biologically speaking, when we feel uncertain, it means we anticipate adverse outcomes. To overcome that feeling, the “selfish brain” requires extra energy from the body and if despite all this if it is unable to reduce uncertainty, then it goes into persistent energy crisis, contributing to systemic and brain malfunction.

Though we cannot control what goes on, on the outside, the good news is we can assist our brain and body to find its centering and composure. We can choose to live by our own design. This post offers honest and gentle ways to nurture ourselves through stressful times, one step at a time.

1. Acknowledge what you are feeling: Address the feeling by acknowledging it. It is there to make you aware and to protect you. Do not fight it. It’s okay to tell yourself “I am scared”. “I don’t know where we are headed.” “This is too much for me to handle.” Take deep breaths and understand where is this feeling hurting or hitting you.,

2. Mindfulness: Short mindfulness techniques to bring you back to your inner centering can help you. Simply inhaling and exhaling with each step while walking, or feeling every sensation as you go about doing your chores - like the water on your hands, or the feeling of fabric while folding your clothes, making your bed, the texture and taste of food etc. will bring you back to the moment.

3. Small Habits: The idea is to go small when the available energy is low. Do one small thing that helps in the overall wellbeing.

  • a) Getting out of bed and making it.
  • b) Saying an affirmation that is true to yourself.
  • c) Drinking a glass of water
  • d) Stretching or going for a short 10-minute walk
  • e) Aiming to do one task for the day.

Over time, a cumulative structure sets in and brings back a sense of confidence. Don’t push yourself. Be patient. When the body gains momentum, you will get back your rhythm.

4. Nourishing your body: The body is our vehicle and it can serve us when we are compassionate towards it – physically as well as mentally. We need to support it in hard times:

  • a) Prioritizing sleep over distractions like screen. It’s better to read a book or listen to calming music that can assist in winding down.
  • b) Eating healthy.
  • c) Moving your body that is joyful and releasing.

5. Connecting: We are social beings and sharing our vulnerabilities with friends and loved ones only makes us more human and forms bridges. Talking even for a short time via phone or personal visitations are helpful. If your social energy is low then you can opt for spending time in nature, listening to music, reading, gardening or even just sitting with a pet.

6. Focus on what you can control: Make a list of things in your hand like your personal well-being, your nourishment, your routine, your habits, boundaries and your choices. What happens outside of you is not always in our control. Keeping centered and nourishing yourself is your priority.

Uncertainty is uncomfortable. When we don’t know how to deal with the changes happening around us, we feel lost, even threatened. The above methods are a few ways to resolve uncertainty by honing on the scientific processes of attention, learning and finally habituation. So, you are not alone in what you are going through, because eventually it will lead to your own growth. Till then, go small, conserve, preserve and build yourself one step and one block at a time.

Other resources to help you:

  • Purple Heart Life and Spiritual Coaching
  • Insight Timer – Free guided meditations
  • Plum Village - Mindfulness meditation App
  • The Science of Wellbeing – Free course from Yale